trying to gain mass while getting abs at forty

[thomasfrotten]

Does anyone out there know how I can get a six pack while packing on pounds at 40 years old ?

I pretty much eat eggs and 97% turkey burger and vegatables in small portions about 4 times a day

so each day I have about 10 eggs and 1 pound and a half or turkey burger

I take creatine 5 gms with the enhanced dellievery system everymorning mixed with 60 grams of whey, they expensive kind

before each work out I reapeat that drink

after each work out I take three scoops of Myozene

I usualy do a hour of lifefitness eliptical using random hill program set at 15 and i keep the pace about 8 so i go about 6.5 miles and burn 1100 calories

I have a desk job so im on my ass all day

I do not snack or drink soda and I cut the beer

I work out with free weights after the cardio

I usually do one muscle group really heavy after the hour of cardio

I think that is my biggest mistake

I am going to swicth those around, do weights then cardio.

I also so the crunch machine and do about 200 crunches set above 11o lbs

ive lost 20 lbs of flab, but man am i plateauing at 25% BF at 260 lbs

and I desperately want my wife to see me with abs but to be huge at the same time


HEELEEEEELLPPPPP

[Bronkko]

pretty impossible without the use of drugs.

its one or the other. gain muscle or cut fat for definition.

and age doesnt make it easier. quite the opposite.

[Bronkko]

i prefer weights before cardio.

but if you wants abs.. its all about diet.

[thomasfrotten]

Yeah I know about the diet, ive been super strict and I dont really like to eat anyhow

for me it was all beer

I drank like a fish anytime i wanst at work

now i dont drink at all

i was really keeping the calorie low,

but now im consuming protien in powder form out the ying yang

just got some EAS 100% whey, 6 lbs at Sams club

and i stopped at GNC and they had a sale on nitrotech shakes

I plan on staying with what I wrote above for meals, but taking at least

300 grams of protien a day

i am starting to see a reverse in the tightening up of my abs

i was making great progress, now i feel not,

ill have to ask my wife which she wants more, size or abs?

[Bronkko]

make sure your eating enough. cant lose fat starving yourself. 500 under your maintenence

[Philabong]

1. Use BMR calculator to find your caloric needs. When using the activity multiplier, find yours, then use the one below that. Eat that many calories per day. 40/40/20. Looks like you're getting no fat or veggies. This needs to be remidied.

2. Full body workout MWF. ATG Squats, deads, military press, bench press, bent over rows. You can add an accesory lift, one per workout. IE bi on m, calf on w, traps on f. Mix it up however you like. A 5-10 minute warm up and cool down on the eliptical or tradmill is a good thing, but don't go crazy.

3. HIIT cardio T, Th. Train abs. Decline crunches, weighted. You should be doing ab work like a lift. 3x8 with heavy weight. (or whatever your prefered setxrep numbers are)

4. LISS cardio saturday with a cheat dinner.

5. REST! 8 hours of sleep, not in bed, but sleep, per night. Take Sunday off completely. Cheat meal can be done on Sunday if you like. Have a few beers and wings whilst watching football.

[thomasfrotten]

yeah your advice sounds about what i was trying, i know my diet could use the help you said. RThe ab crucnches is a good tip, I would do the machine for 100X 110 lbs, then 50 x 125, the either repeat that or try a much heavier weight like 200 for 10

and i usually only noticed any real ab soreness after the heavy crunches

Im putting to gether a routine close to what you have above with only heavy basic lifts and compound lifts

today is squat day,

ill warm up on the eliptical for 15 minutes, till i just break a sweat

then i jump to squats and do 15 x 135, the, 10 x 225, then 5 with 275 and then 1 or 2 at 315lb which has allways been my max

I live in colorado where there is no air, and this rooutine leaves me gasping and sweating, in fact sometimes i nearly puke

im from louisiana, and been here 6 months and its been a brutal 6 months adjusting to the altitude

after squats sometimes Ill do a set on the 45 degree leg sled which I can go pretty heavy

then ill finsih with front leg extensions till my legs are aching from complete pain

[ponshoe]

Originally Posted by Philabong

1. Use BMR calculator to find your caloric needs. When using the activity multiplier, find yours, then use the one below that. Eat that many calories per day. 40/40/20. Looks like you're getting no fat or veggies. This needs to be remidied.

2. Full body workout MWF. ATG Squats, deads, military press, bench press, bent over rows. You can add an accesory lift, one per workout. IE bi on m, calf on w, traps on f. Mix it up however you like. A 5-10 minute warm up and cool down on the eliptical or tradmill is a good thing, but don't go crazy.

3. HIIT cardio T, Th. Train abs. Decline crunches, weighted. You should be doing ab work like a lift. 3x8 with heavy weight. (or whatever your prefered setxrep numbers are)

4. LISS cardio saturday with a cheat dinner.

5. REST! 8 hours of sleep, not in bed, but sleep, per night. Take Sunday off completely. Cheat meal can be done on Sunday if you like. Have a few beers and wings whilst watching football.

liked your advice, just careful with the cheat meals

[ScottC]

All I do for abs is Hanging Leg Raises (using ab straps) & Decline Crunches. To round out the rest of my core, I am doing some Pilates work. It is awesome for the abs & lower back, in addition to it's other benefits.

[TheKansan]

Heavy Squats work the abs pretty well.....lol

[CrunK-fLeXx]

DExter jackson has been put on record to say that he never works out his abs. Its not about working them out, its about dropping bodyfat. For you i would totally recommend the keto diet esp since you have a desk job. Put your cardio in front of your lifting if your goal is about gettin a six pack and worry about gettin size after you hit your base weight. if that doesnt work, you can always go for albuterol, way better choice over chlen, has no sides and does the job effortlessly.

[SK1989]

Originally Posted by TheKansan

Heavy Squats work the abs pretty well.....lol

For sure on that, if im squatting heavy I feel my whole core working out, especially the abs.

Also for abs crunches on a swiss ball are pretty good imo. Leg raises are alright but I still get more of a burn out of the crunches.

Thing about abs imo is that even if you do all the ab work in the world your abs aren't going to show right through, but if you have your diet and workout in check then imo theres nothing really stopping you. If you do want a six pack so bad why don't you just cut and lose the layers of fat from your stomach whilst having a pretty solid workout with pleanty of cardio. Then once your happy bulk up again.

[thomasfrotten]

Man I went to world series party last night

Ok you want to talk about diet ? Want to talk about staying strict ?


I was able to hold fast !!!!! Good God man !!! There was awesome cheese dip, brats, anything, every chip, cookie cracker, dip,

including any kind of alcohol

mixed drinks galore



I ate only two chicken breast and about 5 steamed clams (I hadnt had steamers in about 10 years)

then the veggie tray

I had about 4 beers the whole night thats less than one beer and hour

man I was DYING !!!!!!!!

I wanted to slop the cheese dip on a brat and deep fry the f-n thing and drink molitov cocktails till i puked fire

but for my motivation I have a hot as hell beautiful wife who I promised I would try and get abs for

man last night was like putting stinking a junkie in a pharmacy

i was DYING !!!!!!

[Bmanxer]

That's awesome to hear dude! I like that dedication to yourself and to your wife. Havin a scorchin hot lady by your side really makes dedication easier. I'll be in your shoes in a year when I return back to the states. I'll be 21 and everyone is planning a huge party for me...it's gonna be so hard not to give in...glad to see you stayed strong. I'll never forget your story when I go home.

[thomasfrotten]

My supplement are

2 x universal animal pak vitamins a day

chromium picolinate

kelp

nician 100 mg

100% eas whey protien 200 gms day

10 x 1000 mg fish oil seoft gels form sams club

creatine ( i think its called synthrex by *********) 5- 10 gms day

4 x Thermadrine 2 a day


and then 3 scoops myozene right after working out

and eating right of course, trying to add more fat and veggies

[user34566548717114]

really really hard to lose bodyfat and gain mass at the same time...the controls your body uses to activate anabolism inactivate catabolism...

[ScottC]

Originally Posted by dvv

really really hard to lose bodyfat and gain mass at the same time...the controls your body uses to activate anabolism inactivate catabolism...

I agree. If one hasn't lifted in a while it is possible do to newbie gains. But usually it is hard enough to lose fat, maintain mass, and gain strength at the same time. One usually needs to choose one or the other. There are few variables, but one's diet & exercise plans have to be perfectly matched. It is extremely difficult for most people to do so.

[Snook Man]

NO BEER would have been better! Not gonna see those abs till your body fat is around 11%.
Keep up the good work.

[thomasfrotten]

NO beer at a world series party huh........


OK ok ok ok ok everybody keeps saying im trying the immpossible !!!! There seems to be no way to have a six pack and huge shoulders and chest without drugs

How about this ?

can I maximize mucle gain

and just slow down the fat around my stomache and try to have a nice midsection close to abs, knowing there will be some fat


man I want to be huge more than I want to be a skinny twig

[Snook Man]

You can have a six pack and huge muscles. It just takes time and a lot of effort. Be Patient.
Remember, lowering your body fat will make your muscles appear to be bigger and fuller, compared to the same muscle mass at a higher BF%.
Another thing, most people do not have year round six packs. Its only after a cut that they show.(summer time for most or competition ready)